Mindset Training Portal

Welcome to your Pause at Work® toolbox.

On this webpage, you will find guided recordings, materials, weekly lessons, and mindful tools to help you develop and sustain your mindfulness practice at work.

Short Meditations for Stress Relief

 

Session 1

TRAINING VIDEO

Watch the recorded live webinar training video.

High Performance + Resilience

THEME

“Busyness” is the norm in our fast-paced and distraction-filled world. In order to keep up with the pace and pressure of modern demands, we often rely on autopilot and a state of continuous partial attention. As a result, this habit of living unconsciously, multi-tasking, and perpetually planning for the future takes a great toll on our health, wellbeing, and ultimately, our work performance. We're left feeling incessantly behind, stressed out, and craving more space.

 

One highly effective way to create more space in our lives and counteract this buildup of stress and reactivity is to consciously integrate mindful pauses into our day. Just like turning off a car engine that's overheating, when we give our brain and nervous system even a 5-minute break, we'll function much more optimally (in the short and long run). Pausing also supports our mental and physical resilience, reducing the likelihood that we'll experience burnout.

MENTAL EXERCISE

No one has time for meditation. You have to make the time – and it will pay off, we promise! Schedule 2x per day on your calendar to practice with this 5-minute guided recording.

Pause for 3 Deep Breaths

WORK APPLICATION

Choose ONE small activity in your daily work routine that you could "tether" three deep breaths to (ex: each time you send an email, sit down to your computer, wash your hands, pick up your phone, walk through a doorway, etc):

  • Step 1: PAUSE for one second and let yourself become still

  • Step 2: Relax your body and soften obvious areas of tension (eyes, jaw, shoulders, arms, hands, abdomen, legs)

  • Step 3: Take 3 gentle deep breaths, fully aware of each inhale and exhale (bringing yourself back when your mind wanders)

  • Step 4: Proceed with your activity

Pause tip! Use sticky notes that say "Pause" or "Breathe" to leave reminders for yourself

MATERIALS

Click materials to enlarge.

Session 2

TRAINING VIDEO

Watch the recorded live webinar training video.

Calm

THEME

When we are calm, we think more clearly, make smarter decisions, are more productive and effective, and connect much more easily with others – all of which benefit our work experience tremendously. In the modern workplace, there is a lot that can stress us out, and it’s easy to perpetually operate in a frenzied, reactive mindset. Simple mindfulness practices – like breath meditation – help us consciously relax our body and mind and calm our nervous system.

 

Over time with practice, we can train ourselves to operate from a new baseline of calm and navigate the inevitable stressors with much greater ease, balance and skill.

No one has time for meditation. You have to make the time – and it will pay off, we promise! Schedule 1 or 2x per day on your calendar to practice with this 10-minute guided recording.

MENTAL EXERCISE

Mindful Emailing (or Texting)

WORK APPLICATION

Step 1: PAUSE before you hit the "send" button

Step 2: Take 1-3 gentle deep breaths, fully aware of each inhale and exhale

Step 3: Relax your body and soften any obvious areas of tension (eyes, jaw, shoulders, arms, hands, abdomen, legs)

Step 4: With awareness, click "SEND"

Pause tip! Use sticky notes that say "Mindful Emailing" or "Mindful Texting" to leave reminders for yourself

MATERIALS

Click to enlarge materials.

 
 

Session 3

Watch the recorded live webinar training video.

TRAINING VIDEO

Self-Awareness

THEME

Every moment of every day, your body is telling you something. Yet, the pace and complexity of the modern workplace often leads to a split between our minds and bodies, where our minds are doing one thing and our bodies another. This dynamic cuts us off from our own internal sources of wisdom that can be used for skillful action, critical decision making, and overall balance.

 

When we’re not aware, we continually operate in autopilot mode and perpetuate behaviors that cause fatigue, tension, and chronic stress. The body scan practice helps us develop greater mind-body awareness so that we can take better care of ourselves moment to moment.

No one has time for meditation. You have to make the time – and it will pay off, we promise! Schedule 1x per day on your calendar to practice with this 10-minute guided recording.

MENTAL EXERCISE

Mindfulness of Coffee/Tea

WORK APPLICATION

Pause tip! Use sticky notes that say "Pause" or "Presence" to leave reminders for yourself

Pause to enjoy your coffee or tea with this guided recording.

 

Singletasking is the intention here. Give yourself permission to do just one thing. Be as present as possible, without striving, and gently returning attention whenever your mind drifts away from the activity.

Click to enlarge materials.

MATERIALS

Session 4

TRAINING VIDEO

Watch the recorded live webinar training video.

Emotional Intelligence + Resilience

THEME

Emotions are a valuable and important part of our lives. The emotions we experience daily (trust, anxiety, confidence, fear, etc) play a huge role in the decisions we make and how we respond to our life. Yet, they are often completely unconscious. Mindfulness helps us recognize, understand, and see more clearly how our emotions drive our behavior and impact others (positively and negatively). With greater awareness, we learn to skillfully work with the broad spectrum of emotions we experience – especially under pressure. Over time, we develop balance and resilience, even in the face of strong emotions.

When we feel unbalanced, we're usually operating from a place of reactivity that stems from unconscious emotions. Mindfulness practice brings awareness to our emotions so we can manage them honestly, wisely, and with great care. When we can navigate the inevitable ups and downs with a responsive, flexible mindset, we contribute to a work environment that is non-reactive, compassionate, and resilient.

No one has time for meditation. You have to make the time – and it will pay off, we promise! Schedule 1x per day on your calendar to practice with this 15-minute guided recording.

MENTAL EXERCISE

Mindful Meetings

WORK APPLICATION

Step 1: PAUSE at the beginning of your meeting

Step 2: Relax the body and soften any obvious areas of tension (eyes, jaw, shoulders, arms, hands, abdomen, legs)

Step 3: Have one person set a timer for 2 minutes and do a self-guided breath counting practice

Step 4: When the timer goes off, pause for a few moments longer to silently set your intention (What is the purpose of this meeting? What is most important? How do I want to show up (with presence, mindful listening, curiosity, positivity, etc)?

Pause tip! Use sticky notes that say "Mindful Meetings" or "Pause - Meeting" to leave reminders for yourself

MATERIALS

Click to enlarge materials.

 

Resources for Parents

 
Mindful Tools for the Modern Workplace

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